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Push Press

Metcon

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Workout

7.16.19

Warm Up
3x
200m Jog
10/10 Db Shoulder Press
10 Scap Pullups

Push Press (4 x 3 @ 80%)

Push Press

Metcon (AMRAP - Rounds and Reps)

12min AMRAP

8 Hang Power Clean
8 Pull ups
64 Dubs or 150 Singles

Coach Tip* Push yourself on the weight of the barbell add 10 extra pounds on your normal weight. If your proficient at pull ups modify them to a harder mvmnt. If you are doing ring rows make them as hard as possible to where you cannot finish all 8 in one set

Cool Down
Coach led stretches

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, July 16, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

4 x 3 @ 215 lbs

2

Eric
Resman

6:00 am CrossFit

4 x 3 @ 175 lbs

3

Costa
Poulias

6:00 am CrossFit

4 x 3 @ 155 lbs

3

Josh
Leppo

5:30 pm CrossFit

4 x 3 @ 155 lbs

3

Thomas
Berner

5:30 pm CrossFit

4 x 3 @ 155 lbs

3

Vince
Matchett

11:45 AM CrossFit

4 x 3 @ 155 lbs

4

Bobby
Fuentes

8:00 am CrossFit

4 x 3 @ 145 lbs

5

Andy
Hengstebeck

11:45 AM CrossFit

4 x 3 @ 135 lbs

5

Josh
Bridge

4:30 pm CrossFit

4 x 3 @ 135 lbs

Last set 145

5

Kevin
Potter

4:30 pm CrossFit

4 x 3 @ 135 lbs

5

Troy
LyTell

4:30 pm CrossFit

4 x 3 @ 135 lbs

6

Joe
Guyette

11:45 AM CrossFit

4 x 3 @ 0 lbs

Benched 165LBS Sets

Female Clients

1

Kelly
Stakely

8:00 am CrossFit

4 x 3 @ 105 lbs

1

Sarah
Plocharczyk

5:30 pm CrossFit

4 x 3 @ 105 lbs

2

Jessica
Wise

11:45 AM CrossFit

4 x 3 @ 85 lbs

2

Laura
Paradiso

6:00 am CrossFit

4 x 3 @ 85 lbs

3

Ashley
Matita

4:30 pm CrossFit

4 x 3 @ 80 lbs

4

Christina
Caruana

6:30 pm CrossFit

4 x 3 @ 75 lbs

4

Lori
Bevins

6:00 am CrossFit

4 x 3 @ 75 lbs

4

MC
Heller

4:30 pm CrossFit

4 x 3 @ 75 lbs

4

Melissa
Sereda

6:30 pm CrossFit

4 x 3 @ 75 lbs

5

Brynn
Lytell

4:30 pm CrossFit

4 x 3 @ 70 lbs

6

Ana
Soundara

6:00 am CrossFit

4 x 3 @ 65 lbs

7

Leslie
Spurr

4:30 pm CrossFit

4 x 3 @ 50 lbs

12

8

Alexandra
Wolter

6:00 am CrossFit

4 x 3 @ 0 lbs

65 pound bar